Hey y’all…back from Reno a little bruised and battered from a night of celebrating with my 84 year old gramma and a bunch of my rowdy cousins. We had a little impromptu push ups contest on the dirty downtown streets of the biggest little city, which was to be followed by a pull up contest…I started, three pull ups in and the branch broke. Ouch! Lesson, don’t drink and CrossFit no matter how good of an idea it seems…..
As for tomorrow,
20 second hollow Hold
7 deadhang pullups
50 double unders
A word about double unders for all you groaning right now or dreading tomorrow or thinking maybe you won’t come in because you “hate” double unders or you just can’t do them.
But some things just can’t be powered through, like double-unders here. You can’t just set your jaw and drive through your heels. The rope doesn’t care how big your quads are, or how determined your mind is, or who the heck you are in life.
The rope wants quick wrists, light feet, and — gasp — a relaxed state. WTH? You want me to RELAX? This is CROSSFIT! I’m geared up, pumped up, espresso’d up, and ready to rip through life with my bare hands, sharp teeth, and razor wit! I am roaring!
And so you won’t have double-unders. Not until you learn to listen, relax, and make your body do what the coaches tell you to do. Until you make that commitment, you’ll be passed by every person in your gym who has two feet and learned to listen.
So, chill. Stand tall and relax. Quick wrists, light feet. It seems like the antithesis of an aggressive sport like CrossFit, but that’s the beauty of it all — we must learn the things we don’t want to learn. We must sometimes be who we think we can’t be. And then we learn so much more.
(Words/Photo: Lisbeth Darsh/CrossFit Watertown.)
Also interesting to note “double unders” first appeared in CF.com in 2001
In contrast to running, jumping rope is unlikely to lead to knee damage since the impact of each jump or step is absorbed by the balls of both feet rather than the heels. This decreases the ground reaction forces through the patella-femoral joint greatly. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes.
This aerobic exercise can achieve a “burn rate” of up to 700 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile. Jumping rope for 15–20 minutes is enough to burn off the calories from a candy bar.